30.0 km | 02:18:30 | 04:36/km日期: 2015-01-28 17:27 - 天氣: 風有點大......... - 卡路里: 973 Cal - 溫度: 14°C - 濕度: 89%
Pace: 04'20" / 04'33" / 04'21" / 04'26" / 04'35" / 04'32" / 04'36" / 04'41" / 04'38" / 04'46" / 04'35" / 04'45" / 04'45" / 04'45" / 04'35" / 05'31" / 04'36" / 04'43" / 04'42" / 04'36" / 04'45" / 04'39" / 04'46" / 04'46" / 04'59" / 05'52" / 05'22" / 04'32" / 05'53" / 06'04" / 04'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'19" | 1000 / 1000 |
| 2 | | 04'33" (+00'14") | 1000 / 2000 |
| 3 | | 04'20" (+00'01") | 1000 / 3000 |
| 4 | | 04'26" (+00'07") | 1000 / 4000 |
| 5 | | 04'35" (+00'16") | 1000 / 5000 |
| 6 | | 04'31" (+00'12") | 1000 / 6000 |
| 7 | | 04'36" (+00'17") | 1000 / 7000 |
| 8 | | 04'40" (+00'21") | 1000 / 8000 |
| 9 | | 04'37" (+00'18") | 1000 / 9000 |
| 10 | | 04'45" (+00'26") | 1000 / 10000 |
| 11 | | 04'34" (+00'15") | 1000 / 11000 |
| 12 | | 04'45" (+00'26") | 1000 / 12000 |
| 13 | | 04'45" (+00'26") | 1000 / 13000 |
| 14 | | 04'44" (+00'25") | 1000 / 14000 |
| 15 | | 04'35" (+00'16") | 1000 / 15000 |
| 16 | | 04'37" (+00'18") | 1000 / 16000 |
| 17 | | 04'35" (+00'16") | 1000 / 17000 |
| 18 | | 04'42" (+00'23") | 1000 / 18000 |
| 19 | | 04'42" (+00'23") | 1000 / 19000 |
| 20 | | 04'36" (+00'17") | 1000 / 20000 |
| 21 | | 04'44" (+00'25") | 1000 / 21000 |
| 22 | | 04'39" (+00'20") | 1000 / 22000 |
| 23 | | 04'45" (+00'26") | 1000 / 23000 |
| 24 | | 04'45" (+00'26") | 1000 / 24000 |
| 25 | | 04'34" (+00'15") | 1000 / 25000 |
| 26 | | 04'35" (+00'16") | 1000 / 26000 |
| 27 | | 04'37" (+00'18") | 1000 / 27000 |
| 28 | | 04'31" (+00'12") | 1000 / 28000 |
| 29 | | 04'35" (+00'16") | 1000 / 29000 |
| 30 | | 04'27" (+00'08") | 1000 / 30000 |
| 31 | | 04'47" (+00'28") | 17 / 30017 |
慶祝寒假開始，30K的LSD是一定要的，高雄馬倒數39天，加油~~~~~~~~~
1月累積里程 : 314.76 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'20" | 00:04'20" |
| 2 | 04'33" | 00:08'53" |
| 3 | 04'21" | 00:13'14" |
| 4 | 04'26" | 00:17'40" |
| 5 | 04'35" | 00:22'15" |
| 6 | 04'32" | 00:26'47" |
| 7 | 04'36" | 00:31'23" |
| 8 | 04'41" | 00:36'04" |
| 9 | 04'38" | 00:40'42" |
| 10 | 04'46" | 00:45'28" |
| 11 | 04'35" | 00:50'03" |
| 12 | 04'45" | 00:54'48" |
| 13 | 04'45" | 00:59'33" |
| 14 | 04'45" | 01:04'18" |
| 15 | 04'35" | 01:08'53" |
| 16 | 05'31" | 01:14'24" |
| 17 | 04'36" | 01:19'00" |
| 18 | 04'43" | 01:23'43" |
| 19 | 04'42" | 01:28'25" |
| 20 | 04'36" | 01:33'01" |
| 21 | 04'45" | 01:37'46" |
| 22 | 04'39" | 01:42'25" |
| 23 | 04'46" | 01:47'11" |
| 24 | 04'46" | 01:51'57" |
| 25 | 04'59" | 01:56'56" |
| 26 | 05'52" | 02:02'48" |
| 27 | 05'22" | 02:08'10" |
| 28 | 04'32" | 02:12'42" |
| 29 | 05'53" | 02:18'35" |
| 30 | 06'04" | 02:24'39" |
| 30.0 | 04'47" | 02:24'44" |
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